Magnesium

What is it

Magnesium is an essential element for the body being involved in the processes of transport and use of energy in the form of ATP (adenosine triphosphate). It also participates in the synthesis of fatty acids and proteins.

It is also necessary for the functioning of many enzymes involved in DNA and RNA synthesis.

Magnesium is also important for the secretion and functioning of parathyroid hormone and for the metabolism of vitamin D and bones.

The total magnesium content in the body ranges from 20 to 35 grams, half of which is sequestered in the bones and is not available for other functions.

In the blood, where it is essential, less than one percent of total magnesium is present and its level is guaranteed almost exclusively by dietary intake.

Food sources

Magnesium is widely present in many food products: legumes, whole grains, dried fruit, bananas and green leafy vegetables are particularly rich in it, but also starchy foods, meats and dairy products contain fair amounts.

However, cooking food significantly reduces their availability, as well as excess fat, cod liver oil and foods containing a lot of oxalic acid, such as spinach.

Effects

Magnesium participates in the transmission of nerve impulses and muscle contraction. It also stimulates the absorption of other minerals (calcium, phosphorus, sodium, potassium) and the metabolism of B complex vitamins and vitamins C and E. During development it is essential for proper bone growth.

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Deficiency

Temporary magnesium deficiencies, easily replenished, can occur after intense and prolonged physical activity, as well as when it is very hot or after a sauna, due to high losses through sweating.

Certain intestinal disorders (vomiting, diarrhea, malabsorption syndrome) and dietary errors can also cause a magnesium deficiency, as well as alcohol abuse.

In women of childbearing age, PMS appears to be associated with a magnesium deficiency.

A state of deficiency can be established in those suffering from diabetes following the use of diuretic drugs, after removal of adenomas to the parathyroids and in people with high levels of aldosterone, a hormone involved in the regulation of blood pressure.

Symptoms are generic: weakness, fatigue, muscle spasms, tremors, nausea, vomiting, diarrhea, hypertension. In case of more serious or prolonged deficiencies, cardiac arrhythmias, poor motor coordination, anxiety, confusion may occur.

Recommended doses

The average daily requirement of magnesium is about 170 mg for adult men and women, for which it remains unchanged even during pregnancy and lactation. In the little ones, however, it varies according to age:

Integration

In all cases of reduced intake or increased need it is possible to resort to supplements.

Precautions

The intake of magnesium in harmful amounts is a very rare occurrence, except in the case in which you suffer from renal failure or following intravenous administration of magnesium. In this case, depression of cardiac functions and the central nervous system (drowsiness, neuromuscular paralysis) may occur.